Making My Plan for Habituation Today!

Back in the States!

Called ENT to refer me to a tinnitus and hyperacusis specialist in Boston.

Called a therapist who specializes in CBT for tinnitus, at least that's what my ENT said.

Plan to, upon recommendation of tinnitus specialist, begin TRT. My ENT thinks I have hyperacusis even though I feel no pain in relation to loud noises.

Going to purchase high quality ear muffs for sound protection.


My goal:
-CBT WEEKLY
-TRT daily
-Yoga or meditation weekly
-Positivity and mindfulness
-Chiropractor (who I was already seeing and who helped a lot emotionally)
-Acupuncture for stress management (which I did after onset but stopped)
-Eating healthier
-Continuing supplements that my body needs

Can anyone else recommend something that has helped them? I’m ready to learn how to cope with tinnitus and make wise choices. Doing this on my own for too long. I expect a year of hard work WILL pay off. I’m done with waiting for time to heal me. And my baby needs her mom to be healthy!

 

This is good therapy lol

 

Your determination will be your best ally.

What worked for me:

-Stopping tracking my T
-Engaging in meditation and relaxation techniques
-Spending mindful time with my kids
-Learning to manage anxiety/panic
-Stimulating my hearing on those frequencies for whicy I have moderate hearing loss
-Last but not least, a simple dogma I have been following for years: eat real food.

 

It is heartwarming to see how positive you are. Your schedule is inspiring and perhaps something I should try for both my chronic pain and tinnitus. Good luck to you and make sure you tell us how it goes.

 

@Mark5398 thank you for the support and advice. We need to be feeding each other more positivity. It’s so hard and as I sit hear my ears sound like a telephone pole wire that just snapped in half and landed in water. Ugh. But I read a success story today about overcoming T, and it gave me hope!

Would you mind telling me about your tinnitus experience ?

 

@Red I am so sorry you have chronic pain AND tinnitus!

I am trying so hard not to let myself sink into the cycle of despair and catastrophic thinking. I keep telling myself it will all be okay. One day I’ll wake up and it will be.

How are you coping?

 

@Michellejean

I think your positive attitude and plan of attack will be a ray of hope and inspiration to many here.

TRT Daily -- is this a class you will be attending, or something you have worked out independently for yourself from information gathered here or other sources? (Same ? for CBT)

Really rooting for you, Michellejean. Not sure if you're going to take breaks from the forum as part of your strategy, but if so and you check in once in a while, please let us know what you're doing and how you're doing!

Mystery Reader

 

@Mystery Reader my ENT referred me to a tinnitus ENT specialist in Boston. I don’t know how long I’ll have to wait to see him but I hope he can advise me on whether or not I should be using TRT like neuromonics or sound therapy like pink noise to help with my hyperacusis.

I meet the CBT therapist on Wednesday of next week. I pray he will be able to help me learn ways of coping.

I don’t think I’ll take breaks from the forum yet. I still need it. I will definitely keep updating this thread though. The success stories give me hope and drive.

My new tinnitus from my grommet surgery is so terrible I am still hoping the spike settles. I didn’t realize how mild my tinnitus was before. Ergh, this is such a rollercoaster ride of emotions but I can’t give up.

Seeing the post of a member commiting suicide today makes me feel sad and scared. I don’t want to give up. My daughter needs me. My heart breaks for her.

 

I like it. You are taking action(s) to help yourself move forward. Keep moving forward....

 

@Michellejean

Ear muffs and other forms of hearing protection are good when used under the right circumstances. Overuse or protecting your ears from everyday normal sounds is a bad idea. Please read my post below.

All the best
Michael

Hyperacusis, As I See It

Some members have asked for my opinion on hyperacusis as they are finding it increasingly difficult to live with. They want to know if there is a way of treating this condition so that their life can become a little easier? Or whether it can be completely cured? For a few it has become so distressing they have decided to only leave their homes when it’s absolutely necessary. This is because of the fear of making the symptoms worse, by subjecting their ears to the hustle and bustle of everyday road traffic noise and other environmental sounds that we are all familiar with.

Reading some of the posts in this forum, one can easily see that certain people daren’t leave their homes without first checking they have their earmuffs and an assortment of earplugs in various degrees of attenuation, in readiness for any potential environment that they happen to find themselves in. The cinema, nightclub, restaurant, or on public transport. If money is no object aspiring to custom made moulded earplugs for some is the way to go. It can bring the added assurance they will be getting the best hearing protection. Whether this is true or not doesn’t really matter because it’s what the person believes and this helps to give them that peace of mind which is something many of us strive for at one time or another.

The above may seem a little extreme until I tell you one member provoked a lot of discussion here, when he mentioned having the air bag in a car that he had just purchased disabled in case it was deployed in an accident. I suppose the thought of 170 decibels raining down on his auditory system and the possibility of his tinnitus and hyperacusis shooting through the roof was too much too bear and is more important than a potential life saving device. As strange as this might seem, others have discussed doing the same thing elsewhere on the Internet.

I am not an expert in this field but do have the experience of living with very severe hyperacusis that was brought on with the onset of my tinnitus twenty years ago due to loud noise exposure. It was so severe; conversation with someone at times caused immense pain. However, it was completely cured in two years with TRT and having counselling with a hearing therapist. I wore white noise generators for 10hrs a day and used a sound machine throughout the night until morning for sound enrichment. My tinnitus had reduced to a very low level.

Some people believe hyperacusis cannot be cured and if treatment such as TRT works then it merely suppresses the condition. In the event of future loud noise exposure it will return and the condition will be worse than before. I believe it up to the individual to take care of their hearing and not subject themselves to loud noise exposure. However, accidents do happen as in my case.

I have previously explained in this forum that my tinnitus increased to very severe levels 2008 due to noise exposure so won’t go over it again. To my surprise the hypercusis did not return and has remained the same till this day, completely silent.

This summer I went onto the Brighton Pier and into the arcade. The place was a hive of activity and many people were using the slot machines. Music was playing and mixed with loud laughter so everyone seemed to be having a good time. I had my sound level meter and also a sound App on my mobile phone. Just in case things got too uncomfortable I had my noise reducing earplugs with me that reduce sound levels by 18 decibels. This was a test and not something I normally do or recommend anyone else to try.

The sound level in that place remained constant at just over 100 decibels. My ears didn’t feel uncomfortable and I felt no pain. I stayed at the venue for 30 minutes and then left. The next morning my tinnitus was silent and I experienced no symptoms of hyperacusis. I do not believe that it is a good idea for someone with tinnitus or hyperacusis (or both) to wear earplugs or noise-reducing earplugs with filters too often, because it’s possible for the auditory system to become hypersensitive. In some cases it could make matters worse and cause a condition called phonophobia. This is literally having a fear of sound.

I used to counsel someone that had phonophobia like symptoms although she wasn’t diagnosed. This person had hypercausis that gradually got worse and at every opportunity she kept away from sound. This got so bad going out the front door because of the noise was a problem. Her ears couldn’t tolerate the sound of the microwave, dishwasher or the washing machine. She even complained of the sound of rain falling on her conservatory roof that was made of glass. Fortunately she has improved.

There is much discussion on this in the medical field from experts saying that the overuse of hearing protection isn’t good and therefore discouraged as it will lower loudness threshold and I completely agree with this. I think if one isn’t careful they can become paranoid over sound making their hyperacusis and tinnitus worse and I don’t think it’s healthy.

I believe the answer is to seek proper treatment. If TRT is unavailable then start using a sound machine by the bedside at night for sound enrichment. This usually helps to desensitise the auditory system. Try going out for long walks and getting used to everyday sounds instead of keeping away from them by staying at home. I don’t normally recommend anyone to use white noise generators unless they are under the care of a hearing therapist. However, if your tinnitus is under control and you have habituated but experience hyperacusis, that some call: Reactive tinnitus. Then white noise generators could be the way to go. Two should be used to keep the auditory system in balance and set the volume level low, preferably below the tinnitus. This will help to desensitise the auditory system and treat the hypercusis.

Hearing protection is important and does have its place. If I am going to venues where I believe noise level could become loud then I have my earplugs with me. Night clubs, parties etc. I would always use them at the cinema although I haven’t been to one in years. Reading some of the posts on this forum people say those places can be very loud.

When I use my petrol lawn mower or electric power tools for those DIY jobs around the home, I always use my ear defenders. I want to live life and enjoy it. Not to be living in fear of hearing a fire truck or ambulance siren coming towards me and I have to panic and quickly insert earplugs or reach for earmuffs to protect my hearing. I just think this is overkill.

Michael

 

Love your positivist and also a realistic plan! Personally I took some FMLA earlier this year and did IOP for a couple of months where I did CBT/DBT. There is lots of evidence that this type of therapy is productive. My advice is to go into therapy with an open mind and not expect it to fix anything quickly. It takes time and work. Best of luck to you!!!

 

@Michellejean

Thanks for your response! Sent a PM to your inbox.

Mystery Reader

 

I saw your post on your Habituation plan.

It motivated me to finally register to this forum, and start to speak out.

You have a great plan, and as an engineer who feels the need to know everything, and how to fix things, I have been steadily working on how in the heck I am going to continue my life going forward since I got this ridiculous affliction. And it is is ridiculous, what on earth is advantageous to my body that it is built to make this noise when my ear is damaged, or whatever......but that is another conversation.

Your tinnitus started March of this year, mine started July. We seem to be in the same place, and I have had gotten to the point a little quicker, but that is just because I am single and do not have others to worry about.

Mattering on what a person has in his mental health tool bag, it takes a couple months just to get your body off the "constant high alert" situation. It took me about 2 1/2 months before my body wasn't literally shaking all day because it was in constant fight or flight anxiety. Once I got on top of the tinnitus anxiety, and also remembered that tinnitus was not the only thing giving me anxiety at times, things got easier.

First part of dealing with my tinnitus, was to check everything out, and see a bunch of doctors:

General Practice to Audiologist to ENT to ENT specializing in Tinnitus, get an MRI, make sure it is not congestion, go on steroids, see an endocronologist (thyriod), back to the ENT, and once everything checked out, and I am blessed that I am in good health outside of my ear situation, it was on to habituation.

I know the term, finding a "new normal" makes people want to punch the computer screen reading it, but I have had to already do that a couple times in life. And when I talk to my 75 year old father, I am reminded I will need to do it again.

If you have not gone for a hearing test yet, do that as well. They can help determine if hearing loss is the issue. I know ENT's like to throw out the term "virus" but remember they "practice" medicine, it is tough for them to know things for sure, and tinnitus is a difficult problem. Trillionaires suffer from this affliction, so it is not a matter of money that prevents a cure/solution to the issue.


My habituation plan:

TRT:
This is great, but there are so many opinions on how is it used. Not to mention, you have to find your sound of peace. If you do find your sound, feel blessed as there are some that cannot find the sound of peace that helps them, and if that happens, then you will learn just as those have to find it some other way.

The common practice I have read for how TRT works, is you find a noise that helps you "mask" your tinnitus. I have hearing loss at 6000Hz, not sure if that is what my tinnitus is from, but for reference sake, that is what my audiologist referenced it as, and I use this masking noise:

MOST POWERFUL TINNITUS SOUND THERAPY|Tinnitus...

<-- For me, this is silence/peace.

You put your sound on, JUST BELOW your tinnitus volume. The thought is that it takes the edge off, and helps your body hear the tinnitus but not react to it, in a nasty way.

Keep in mind, there are no medals coming in the mail for you to "do it the hard way". If there is a night, or a time where you want to turn that masking noise up and just not hear your tinnitus then do it. Your body needs relaxation time. I guarantee part of the puzzle that causes tinnitus is nerves, and overloading your nervous system.

I also sleep with this sound on. No need to get a $5,000.00 hear aid, or masker just yet. $20 headphones, and a $30 mp3 player works just fine. If you use the noise to sleep, then purchase "soft" headphones, $20.00. They were the BEST thing ever, when I found those.



CBT:
Our minds are a blessing and a curse. The power of thought can plunge us into despair, anxiety, and depression. Yet, it can also save ourselves from the same. I got divorced (thankfully, LOL) a couple years back, and the realization of what a poor example of a man I was, and that I had to change a lot of who I was if I were to find happiness, companionship, etc., etc. came with a bout of terrible, terrible anxiety and despair. I used cognitive thinking to keep myself in check.

The process needs to be practiced, you need a counselor to help you with it, but it is simple.

My sub conscience: "You are worthless, and you will never EVER find companionship"

My conscience self: "Whatever. I have started to life, dress better, act better, learned how to be fun, and the ladies like me. Shut your neurons and go back to your semi-reality."

It works. When my tinnitus came about, and the thoughts of "I will not be able to get through this" was in my mind. I used CBT to get over those thoughts. MILLIONS of people have this affliction, and billions throughout history have had it. I have talked to people that have had it for 20 years, 30 years, or longer. So, you see them and you see all the people here, and you realize. It is very possible to continue on.

Currently, I am using CBT to get back to my life. I have to find the new routine, the new normal, and what not, but I know I can do it. I am making strides every day. Even when I have a day where I take a few steps back, it teaches me how to deal with bad days.

Keep in mind, one of the hardest things about tinnitus is it is a constant stimulus. Thus it is tough to remember things that were bad before tinnitus. Just got to keep a bad tinnitus day, and a bad day because its a bad day separate.

My sub conscience: "You had a bad day, it is all because of your tinnitus, it was never like this before"

My conscience self: "Madness. That is just crazy talk. The last year of my marriage makes this feel like a cake walk. Bad days happen, that is life. Shut your neurons and go back to your semi-reality."

Pointers: Tell your counselor/therapist to treat you as if you were OCD. If you can find a counselor that deals with chronic illnesses that is even better. There are almost no therapists that deal with tinnitus as a specialty, these are the best alternatives.


Meditation:
This has been the toughest one for me to work on. I have practiced yoga for years! I advise everyone to try it, by the way. But, I am terrible at mediation. Not to mention it is work. I meditate for 15 minutes a day, and it is 15 minutes of "staring into the eyes of the beast". The concept is to start training the body to be able to hear the tinnitus, full bore, as you concentrate on it and nothing else, and be calm. If you are calm, then your body is calm, if your body is calm, then it won't freak out, if you do not freak out, your body will learn this is not something dangerous, or life threatening. Slowly you will be able to hear your tinnitus, and not be effected by it. I hurt my shoulder playing rugby, but I have learned to live it with, and the pain is there, and restrictions are there but it doesn't effect me. Well, my ear is now hurt, and my body can do the same. My shoulder has been this way 24/7 since my mid-20's, so having a new aliment is the same, just a little tricker mentally.

Tinniuts is a anxiety/depression catalyst. Thus why it is important to get it under control, and get the body trained to not react to it.

So far so good with this meditation. Hardest part is when I am not in the mood to do it, I should not force myself to do it. Again, no medals in the mail coming for doing it the hard way.

With preparation comes confidence.

The rest of what you have is great.

Keep in mind there are some truths about being on the internet.

1. You are reading the examples of people worldwide. What happens to one person is not going to happen to the next.

2. A lot of people who get better (it goes away or they habituate extremely well), never come back to this forum, or the internet. Why would they ? Time to get on with life.

3. It is hard to habituate when you are still seeing doctors, and looking for causes. I loved when my doctor would say I cannot fixate on my tinnitus because I need to start habituating. Kind of hard to do when you are seeing 3 doctors a week for it. Once I was done with the doctors, and did all I could medically, it got easier.

4. Suicide is scary. Mortality is scary. I am not religious. I believe sex and death drive us as beings. Death is something that drives us. When talking about it, it is hard. When thinking about it, it builds anxiety. Yes, people who had tinnitus have killed themselves. But, so have people without it. That is their choice. Keep in mind, no one gets out of here alive. We will all meet death, so personally I do not see it as an option, and would hope that someone would really do everything, every little last thing they could before getting to that point. My soul, heart and everything goes out to anyone who is there. I hope you stay with us. For you personally, you are still new to this, plus there has not been post from you since August, I am sure you are seeing benefits, and making strides. Keep going.

5. You gotta take the internet for what it is. Never make decisions based on it. Make sure you talk to professionals, and keep things in perspective. This forum is a nice resource, but it is also a place where people vent frustrations.

Good luck.

And that goes for everyone that sees this, bless you all, and I hope for good days.